Corn BranCrude Corn Bran22409.21.30.134.108560NANANA79083.6
Wheat BranCrude Wheat Bran216042.56.31.6720.406454.1NANANA428156
ChiaDried Chia Seeds486030733.317858.40421NANANANA344165
FlaxseedSeeds, flaxseed534042236.622859028915.50411.5273183
Dark Rye FlourRye flour, dark3250222.71.4790686232.32.218238159
Rice BranCrude Rice Bran316020941.73.1671.404979225210134
Whole Roasted Squash SeedsRoasted Whole Pumpkin And Squash Seeds446019436.70.7787.60538NANANANA184186
Hulled BarleyBarley, hulled3540234.821.11007358NANANA173125
Toasted Sesame Seed KernelsToasted Hulled Sesame Seed Kernels567048067.23.6320702604.8NANANA169170
Dried CoconutDried Coconut Meat660064557207.06023773.5NANANA16368.8
Raw Pearled BarleyBarley, pearled, raw352011.62.440.555.0507778NANANA15699
Oat BranRaw Oat Bran246070.313.31.226.5066214.5NANANA154173
RyeRye grain338016.31.971.086.607599.81.11.67.1151103
Roasted Sesame SeedsRoasted Whole Sesame Seeds565048067.23.632070257NANANANA140170
Wheat GermCrude Wheat Germ36009716.77.23530518NANANANA132232
Whole Soft Wheat FlourSoft Wheat Whole Grain Flour332019.54.3NANA074510NANANA13196
Soft White WheatWheat, soft white3400203.680.36807544.1NANANA127107
BulgurDry Bulgur342013.32.320.235.1807594.1NANANA125123
AlmondsNuts, almonds5790499380.03123021643.51.11.739.5125212
Hard Red Spring WheatWheat, hard red spring3290193.140.367.2706804.1NANANA122154
Hard white WheatWheat, hard white3420172.770.357.1507594.1NANANA122113
Medium Rye flourRye flour, medium3490151.80.9860754111.20.69118109
Whole Sesame SeedsDried Whole Sesame Seeds573049769.63.7621402353NANANA118177
Dried European ChestnutsNuts, chestnuts, european, dried, unpeeled374044.58.371.8815.70773NANANANA11764
Sesame Seed KernelsDried Hulled Sesame Seed Kernels6310612912.6325201174.80.713.1116205
Toasted Sunflower SeedsToasted Sunflower Seed Kernels no Salt619056859.50.793740206NANANANA115172
Roasted Sunflower SeedsDry Roasted Sunflower Seed Kernels no Salt5820498520.69328024127.3NANANA111193
Blanched HazelnutsBlanched Hazelnuts Or Filberts629061246.70.58550170350.70.733.5110137
Dry Corn Gluten-free PastaPasta, gluten-free, corn, dry3570212.90.288.960793NANANANA11074.6
Roasted AlmondsDry Roasted Almonds5980525410.1129021048.60.10.147.5109210
Pinyon Pine NutsDried Pinyon Pine Nuts6290610947.872490193NANANANA107116
Raw SpeltUncooked Spelt338024.34.060.6512070268.22.48.45.9107146
Whole Wheat FlourWhole-grain Wheat Flour3400254.30.731107204.10.503.6107132
Pistachio NutsRaw Pistachio Nuts5600453592.9141027276.62.43.268.7106202
OatsOats389069121.124.20663NANANANA106169
Spinach Spaghetti Dry Spinach Spaghetti 372015.72.260.745.66074827NANANA106134
Oil Roasted AlmondsNuts, almonds, oil roasted, without salt added6070552420135017745.500.443.8105212
Roasted BuckwheatRoasted Buckwheat Groats3460275.90.627.660750NANANANA103117
Plain Almond ButterPlain Almond Butter no Salt614055541.50.07136018844.300.243.4103210
Roasted PistachiosDry Roasted Pistachio Nuts572045856.52.12131028377.42.22.571103211
Barley flourBarley flour or meal3450163.350.776.9507458NANANA101105
51% whole wheat PastaDry 51% whole wheat Pasta with Unenriched Semolina 3620273.50.628.65NA73126226101135
BuckwheatBuckwheat3430347.40.789.60715NANANANA100133
Buckwheat FlourWhole-groat Buckwheat Flour3350316.770.718.77070626NANA17100126
Blanched AlmondsNuts, almonds, blanched590052539.50.04124018746.300.344.699214
Sweetened Coconut FlakesPackaged Sweetened Coconut Meat Flakes456028026402.2205193680.15.33629931.3
HazelnutsNuts, hazelnuts or filberts628060844.60.8778.3016743.40.70.74297150
PecansPecans nuts691072061.89.86206013939.70.40.4399692
Oil Roasted PecansNuts, pecans, oil roasted, without salt added715075272.410.3226013039.70.40.4399592
Roasted HazelnutsDry Roasted Hazelnuts Or Filberts6460624450.6840176490.70.747.594150
Roasted PecansDry Roasted Pecans7100743639.94196013640.60.40.4409495
TahiniSesame Butter from Roasted Kernels595053875.34.0723102124.9NANANA93170
Whole Wheat PastaDry Whole-Wheat Pasta352029.34.30.710.6073427.432.46.892139
CoconutRaw Coconut Meat354033529703.66015262.3NANANA9033.3
Macadamia NutsRaw Macadamia Nuts71807581212.0613013845.70.70.744.38679
Sunflower SeedsDried Sunflower Seed Kernels584051544.60.6231020026NANA2586208
MilletRaw Millet378042.27.231.18200729NANANANA85110
Raw European ChestnutsNuts, chestnuts, european, raw, unpeeled213022.64.250.9580455NANANANA8124
Roasted Macadamia NutsDry Roasted Macadamia Nuts71807611191.9613013441.40.70.7408078
Light Rye FlourRye flour, light357013.31.50.83507679.30.91.45.78098
TeffRaw Teff3670244.51.359.36NA73118.44.77.36.280133
BrazilnutsDried Brazilnuts65906711610.36244011723.30023.375143
Whole Yellow Corn FlourWhole-grain Yellow Corn Flour361038.65.430.531707696.4NANANA7369.3
CornYellow Corn Grain 365047.46.670.652107436.4NANANA7394
CornmealWhole-grain Yellow Cornmeal3620365.050.491607696.4NANANA7381
Barley Malt flourBarley malt flour361018.43.860.958.607838NANANA71103
Raw QuinoaQuinoa, uncooked368060.77.062.629.80642NANANANA70141
Raw AmaranthUncooked Amaranth Grain371070.214.60.4227.40653170.12.71467136
Chow MeinChow Mein Chinese Noodles471021267.40.9834.706360NANANA67109
WalnutsEnglish Walnuts654065261.3913810137260.90.824.367152
SorghumSorghum Grain329034.66.10.6515072125.3NANANA67106
Whole Sorghum FlourWhole-grain Sorghum Flour359033.45.30.6113.4NA76619.41.6134.76684.3
Oat FlourPartially Debranned Oat Flour404091161.45320657801565147
Roasted Squash Seed KernelsRoasted Pumpkin And Squash Seed Kernels574049185.41.11960147130.70.711.465298
HickorynutsDried Hickorynuts657064470.410.52060183NANANANA64127
Wild RiceRaw Wild Rice3570111.5633.77074925NANA6.762147
Roasted Breadfruit SeedsSeeds, breadfruit seeds, roasted2070277.33.32110401NANANANA6062
Squash Seed KernelsDried Pumpkin And Squash Seed Kernels559049186.61.22070107141.51.311.360302
Sunflower Seed ButterSunflower Seed Butter no Salt617055246.80.59702331050010557173
Roasted European ChestnutsNuts, chestnuts, european, roasted2450224.140.937.760530106NANANA5131.7
Dry CouscousCouscous, dry37606.41.170.122.40774NANANANA50128
Almond pasteNuts, almond paste458027726.3255.80478363NANANA4890
Cooked Corn PastaCooked Corn Gluten-free Pasta12607.31.020.13.160279NANANANA4826.3
Boiled Breadfruit SeedsSeeds, breadfruit seeds, boiled1680236.22.839.40320NANANANA4853
Cooked 51% Whole Wheat PastaCooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina1590152.40.395.45NA3158.50.70.724658.2
Brown Rice FlourRice flour, brown3630285.570.429.5407656.6NANANA4672.3
Boiled BulgurCooked Bulgur8302.40.420.040.9401861NANANA4531
Dry Somen Japanese NoodlesNoodles, japanese, somen, dry35608.11.150.293.020741NANANANA43114
Cooked KamutCooked Khorasan Wheat13208.30.77NANA027630.7NANANA4357
Hemp SeedsHulled Hemp Seeds553048846100275086.7153.128.540316
Cooked Whole-wheat PastaPasta, whole-wheat, cooked1490172.430.365.3803017.50.70.723960
Enriched SemolinaSemolina, enriched360010.51.50.373.930728NANANANA39127
SemolinaSemolina, unenriched360010.51.50.373.930728NANANANA39127
Cooked SpeltSpelt, cooked12708.5NANANA0264NANANANA3955
Pearled BarleyCooked Pearled Barley12304.40.930.211.9302822.8NANANA3822.6
Pine NutsDried Pine Nuts6730684491.643320131360.70.734.537137
Glazed WalnutsNuts, walnuts, glazed500035735.7NANA0476321NANANA3682.8
Long-grain Brown RiceRaw Long-grain Brown Rice3670325.90.329.707636.6006.63675.4
Millet FlourMillet flour382042.55.360.4425.5NA75116.6012.6335108
Brown RiceRaw Medium-grain Brown Rice3620275.360.419.20762NANANANA3475
Macronutrients in Top 100 Cereals & Nuts with the highest Fiber content per 1 kg
In the above table you can find and compare the amount of macronutrients in all cereals & nuts , sorted by most amount of Fiber per 1 kilogram.
Top 5 cereals & nuts with most amount of fiber per 1 kilogram are:
- Crude Corn Bran
- Crude Wheat Bran
- Dried Chia Seeds
- Flaxseed
- Dark Rye Flour